Grit Strength & Conditioning
Reach for the sky!
25/05/10 18:57
Set your goals high and get after it! Stacey is on her way on achieving a muscle-up.
WOD
7 Rounds of
10 Dead-Lift
25 Double-unders
Weight = 185/135
scale down in each level
Level 3 Class only
00:10 Warm-up
10:00-35:00- 30 Muscle-ups for time/Skills
38:00 - 55:00
7 Rounds for time of:
10 Dead-Lift 185/135
25 Double-unders
* No matter if or when you finish the 30 Muscle-ups the next element begins 25:00 after start.
* I’m still missing goal breakdowns from Sunday’s level 3... send them over.
0 Comments
High Bar Or Low Bar Back Squats
23/05/10 13:53
Jamie. AKA- J.C. working on her depth in the back squat.
High Bar vs. low bar placement on Squat
High Bar-
Most of us naturally place the bar high on our traps, just below the neck. Placing the bar high increases the distance bar to hip. This has several implication:
- More torque on lower back
- More upright position
- Easier to squat deep
- Hips and Quads evenly emphasized
- Better skill transfer to Olympic lifts
- Easier on the shoulders if you’re less flexible.
Low Bar-
- Less torque on lower back
- More leaning forward (Hips go back, back, back.)
- More difficult to squat “Rock Bottom”
- Posterior chain emphasis. More hips, less quads
- More load can be moved.
Either method you choose is still a great squat. They both will benefit your athletic development and strength tremendously. Play around with both of these in you’re programming for best results for a balanced CrossFitter. You will find both can be extremely unconfortable with heavy loads. Keep in mind this is normal because bare steel is resting on you muscle tissue. Just make sure the bar is on muscle tissue and not bone.
WOD
Back Squat
5-3-3-2-2-2-1-1-1-1
* Rock Bottom for high bar
* Hip crease clearly below knee cap for low bar
Level 3 Class
22/05/10 20:01
00:00-00:10
Warm-Up
-Group Stretching-
400 M Jog
Joint Mobility Drills
500 M Row
00:10-00:20
“Flight Simulator”
Double-Unders 5-10-15-20-25-30-35....
* Complete 5 Double-Unders, rest as needed. Complete 10 Double-Unders starting back at count 0, rest as needed. Continue this pattern as long as you can increasing by 5 Double-Unders each attempt for 10 Minutes.
* If you miss a repetition during a set then restart the same numbered attempt.
00:20-00:45
Skill Element
“Heaving Snatch Balance”
12 Reps - 45lbs X3
8 Reps - 65lbs X1
5 Rep - % X2
3 Rep - % X2
1 Rep - % X
00:50-60:00
Conditioning
As many rounds as possible of:
6 Dead-Lift - 225lb Male/155lb Female
8 Wall-Ball- 20lb-Male/14lb Female
10 Jumping Pull-ups
* Jumping Pull-ups = Stating position 6”-10” head below bar/Finished position = Nipple line in contact with bar
60:00-64:00 Rest
64:00-70:00
Run as many Meters as you possibly can within the 6 minute time period
* We will measure the distance with 215M Runs around the building
* The goal is not to get lapped or to lap someone. This all depends on how well of a runner you are and you mental/physical capacity to keep pushing on this last station.
----Entire session will be completed within 1 hour and 10 minutes. Start time is 10:00AM ---
Warm-Up
-Group Stretching-
400 M Jog
Joint Mobility Drills
500 M Row
00:10-00:20
“Flight Simulator”
Double-Unders 5-10-15-20-25-30-35....
* Complete 5 Double-Unders, rest as needed. Complete 10 Double-Unders starting back at count 0, rest as needed. Continue this pattern as long as you can increasing by 5 Double-Unders each attempt for 10 Minutes.
* If you miss a repetition during a set then restart the same numbered attempt.
00:20-00:45
Skill Element
“Heaving Snatch Balance”
12 Reps - 45lbs X3
8 Reps - 65lbs X1
5 Rep - % X2
3 Rep - % X2
1 Rep - % X
00:50-60:00
Conditioning
As many rounds as possible of:
6 Dead-Lift - 225lb Male/155lb Female
8 Wall-Ball- 20lb-Male/14lb Female
10 Jumping Pull-ups
* Jumping Pull-ups = Stating position 6”-10” head below bar/Finished position = Nipple line in contact with bar
60:00-64:00 Rest
64:00-70:00
Run as many Meters as you possibly can within the 6 minute time period
* We will measure the distance with 215M Runs around the building
* The goal is not to get lapped or to lap someone. This all depends on how well of a runner you are and you mental/physical capacity to keep pushing on this last station.
----Entire session will be completed within 1 hour and 10 minutes. Start time is 10:00AM ---
